10 Nutritional Guidelines for Filipinos 1. Eat a variety of foods every day.

The human body needs more than 40 different nutrients for good health. No single food can provide all the nutrients in the amounts needed. Eat a variety of foods, to provide all the nutrients required in the proper amount and balance. 2. Breast-feed infants exclusively from birth to 4-6 months and then, give appropriate foods while continuing breast-feeding. Infants and children up to 2 years of age are most vulnerable to malnutrition. Breastfeeding is one of the most effective strategies to improve child survival. Nutritional requirements of an infant can be obtained solely from breast milk for the first 6 months of life. After that time, breast milk must be complemented with appropriate foods, but breast-feeding should be continued for up to 2 years of age or longer. The decision to breast-feed is made by the mother. Nonetheless, the husband and other family members, health workers, neighbors, community organizations, officemates and employers must encourage her to breast-feed her infant. 3. Maintain children's normal growth through proper diet and monitor their growth regularly. An adequate diet for an active child is one that promotes good health and normal growth. A well-nourished child is healthy, strong, and alert, has good disposition, and grows at a normal rate. A poorly nourished child exhibits sluggish if not permanently delayed physical and mental development. In addition, he is lethargic and frequently ill because of low resistance to infection. Over nutrition on the other hand, may lead to obesity that may cause physical and emotional problems in childhood and later in life. 4. Consume fish, lean meat, poultry or dried beans. To improve the Filipino diet, not only should the total quantity of food be increased but the quality of the diet should also be improved by including animal products of substitutes. Including fish, lean meat, poultry, or dried beans in the daily meals will not only enhance the protein quality if the diet but also supply highly absorbable iron, preformed vitamin A and zinc. Fish, lean meat, poultry without skin, and dried beans, in contrast to fatty meats, are low in saturated fats, which are linked to heart disease. 5. Eat more vegetables, fruits and root crops. In general, most people do not eat enough vegetables, fruits and root crops. Results of food consumption surveys conducted by the FNRI show that the average

consumption of green leafy vegetables, vitamin C-rich fruits and root crops are low in the Filipino diet. The consumption of more vegetables, fruits and root crops is encouraged to help correct the micronutrient deficiencies consistently noted in national nutrition surveys. Eating root crops will add dietary energy to the meal. 6. Eat foods cooked in edible/cooking oil daily. In general, Filipinos use very little oil in their cooking. Boiling is the most common method of food preparation. Hence, the total fat and oil consumption in a Filipino diet is low. Fats and oils are concentrated sources of energy. A low fat and oil consumption results in a diet low in energy value, contributing to chronic energy deficiency. Fats and oils are also essential for absorption and utilization of fat-soluble vitamins, such as vitamin A. A low fat intake may be one of the causes of vitamin A deficiency among Filipinos. To ensure adequate fat intake, Filipinos should be encouraged to stir-fry foods in vegetable oil or to add fats and oils whenever possible in food preparation. This will guard against chronic energy deficiency and help to lower the risk of vitamin A deficiency. 7. Consume milk, milk products and other calcium-rich foods such as small fish and dark green leafy vegetables every day. Nutrition surveys indicate a consistent failure of Filipinos to meet dietary recommendations for calcium. An adequate amount of calcium in the diet starting from childhood all through adulthood will help prevent osteoporosis in later life. Milk and milk products provide highly absorbable calcium besides being good sources of protein, vitamin A and other nutrients. Milk and other calcium-rich foods are valuable additions to our rice/plant-based diets, which are not only poor sources of calcium but also contain calcium-inhibiting substances. 8. Use iodized salt, but avoid excessive intake of salty foods. Goiter and Iodine Deficiency Disorders are rampant in many areas of the Philippines, causing physical and mental retardation in children. The regular use of iodized salt in the table and in cooking in addition to taking iodine-rich foods, will greatly help in eradicating this preventable disease. On the other hand, excessive intake of salt and salty foods particularly in susceptible individuals increases the risk of hypertension and hence of heart disease. Avoiding too much table salt and overly salty foods may help in the prevention and control of these conditions. 9. Eat clean and safe food. Food and water are essential to life but they may also carry disease-causing organisms like bacteria, viruses, fungi and parasites, or harmful chemical substances.

 It is important to buy foods that are safe. Purchase food only from reliable sources. In addition, care must be taken when preparing and serving meals to prevent foodborne diseases. Sharing in the efforts to improve environmental hygiene and sanitation in the community will greatly contribute to food safety in the home. 10. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke and avoid drinking alcoholic beverages. With the changing lifestyle of Filipinos, chronic degenerative diseases are becoming significant public health problems. Healthy diets, regular exercise, abstinence from smoking and moderate alcohol intake are key components of a healthy lifestyle

Basic Tools in Nutrition

1. The Food Pyramid
Food Pyramid is a diagram developed by nutrition experts to illustrate the balance of foods needed for a healthy lifestyle. It serves as a nutritional guideline in the wise choice of food to obtain the best balance of nutrients in the diet. The major food groups are placed in the Food Pyramid with indicators to healthy eating habits in terms of what food one must eat.

Eat a Little - fats, oil, sugar, salt, alcohol Eat Some - fish, poultry, nuts, dry beans, lean meat, low fat diary Eat More - vegetables, green salads, fruits and juices Eat Most - rice, root crops, corn, bread, cereals

Drink a Lot - water

2. Recommended Dietary Allowance (RDA) the amounts of selected nutrients considered adequate to meet the known nutrient needs of healthy people. The RDA are based on scientific knowledge and have been presented by a committee of the Food and Nutrition Board (FNB) of the National Academy of Sciences (NAS). The Canadian equivalent is the Recommended Nutrient Intakes. RDA is generally accepted throughout the world as a valid source of information. At least 40 different nations have as well as organisations have published standards similar to the RDA.

3. Food Exchange List

The food exchange list gives you more choices. Foods in the food exchange list can be exchanged for each other as the carbohydrate, protein, fat and calories are the same as the other foods on the list. 1 ) Food Exchange : Vegetables One serving for vegetables in food exchange list contains 25 calories and 5 grams of carbohydrate. One serving of vegetables equals to: 1/2 cup Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)

1 cup 1/2 cup

Raw vegetables or salad greens Vegetable juice

2) Food Exchange: Fat-Free and Very Low fat Milk One serving contains 90 calories. One serving is equal to: 1 cup 3/4 cup 1 cup Milk, fat-free or 1% fat Yogurt, plain non fat or low fat Yogurt, artificially sweetened

3) Food Exchange : Very Lean Protein One serving of very lean protein in food exchange list has 35 calories and 1 gram of fat per serving. One serving is equals to: 1 ounce 1 ounce 1 ounce 1 ounce 3/4 cup 2 each 1/4 cup 1 ounce 1/2 cup Turkey breast or chicken breast, skin removed Fish fillet (flounder, sole, scrod, cod, etc.) Canned tuna in water Shellfish (clams, lobster, scallop, shrimp) Cottage cheese, non fat or low fat Egg whites Egg substitute Fat-free cheese Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein